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Old 02-11-2013, 01:58 PM   #561
Shaun Gross
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Re: Shaun's workout log

Tuesday 12 February 2013

Crap Day

Hang Power Snatch

20kg x 3 x 3
40kg x 3
50kg x 3
60kg x 3
70kg x 4 x 3


These were good

Hang Power Clean

50kg x 3
70kg x 3
90kg x 2 x 3
70kg x 3 x 3


The 90kg reps were terrible - bar was swinging out heaps. So I dropped the weight back and worked on technique. I was not clicking with this movement today..

Push Press

70kg x 3
100kg x 3 x 3
100kg x 2 (F on 3)


Bah. Felt weak

That was it for the day. Things were pretty crap to be honest.
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Old 02-12-2013, 01:24 PM   #562
Shaun Gross
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Re: Shaun's workout log

Wednesday 13 February 2013

Snatch off 25kg plates

20kg x 3 x 3
40kg x 2 x 3
60kg x 2
70kg x 2
80kg x 4 x 2


These were real good today. Happy about this.

Clean off 25kg plates


60kg x 3
90kg x 2
100kg x 4 x 2


These were much better than my cleans on Monday. Happy with all reps.

That's all I had time for this morning, I'll make up my squats and pulls tonight.
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Old 02-13-2013, 01:56 AM   #563
Shaun Gross
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Re: Shaun's workout log

Wednesday continued..

Back Squats

20kg x 2 x 4
60kg x 3
90kg x 3
120kg x 2
150kg x 1
170kg x 4 x 3


These were very difficult. I've been neglecting the heavy back squats lately and it showed. Happy enough to make the reps

Snatch Pulls

60kg x 2 x 3
80kg x 3
90kg x 4 x 3


Still trying to figure out this movement. I think I'm making a tiny bit of progress though..

Rest day tomorrow!
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Old 02-14-2013, 01:28 PM   #564
Shaun Gross
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Re: Shaun's workout log

Friday 15 February 2013

Snatch

20kg x 3 x 3
40kg x 3
50kg x 3
70kg x 2
80kg x 1
85kg x 2 x 1
90kg x 1

My snatch was good this morning. Real good.

Clean and Jerk


60kg x 2 x 3
70kg x 2
90kg x 2
100kg x 1
110kg x 0 (Failed jerk like an idiot)
110kg x 3 x 1
110kg x 1 (Clean only - putting bar in the rack)


My clean's were real good this morning. The jerk was very hit and miss.

That's all I had time for this morning. Front Squats and Snatch Pulls tonight.
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Old 02-15-2013, 02:20 AM   #565
Shaun Gross
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Re: Shaun's workout log

Friday night.

The Mrs is out and my baby is asleep, so I squatted and pulled, haha

Front Squats

20kg x 2 x 5
70kg x 3
100kg x 2
120kg x 1
140kg x 1
145kg x 3 x 2


These felt pretty hard to be honest. My knees were quite tired. Happy enough though.

Snatch grip deadlifts

120kg x 3 x 5


These felt strong and fast. I deliberately didn't want to pull it hard into my hips and shrug because my groin is a bit sore, so I just went heavy and did fast deadlifts. They felt good.

Press (Just because)

50kg x 3
70kg x 1
80kg x 1
85kg x 1
90kg x 0
87.5kg x 1


I got the 90kg to my eyeballs but I couldn't go any further. The 87.5kg rep was the slowest rep ever! It probably took 10 seconds to lock out, hahah. Gutted that I couldn't equal my PR, but happy enough with the weight.

That's it for the night.
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Old 02-16-2013, 01:30 AM   #566
Shaun Gross
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Re: Shaun's workout log

Saturday 16 February 2013

I spent 5 hours in the morning and early afternoon doing yardwork and house renovation work. Needless to say this wore me out. I decided to do my scheduled work at a low weight to compensate.

Hang Snatch


20kg x 3
40kg x 3
50kg x 3
60kg x 4 x 3


Easy. Felt crisp

Power Clean and Push Jerk


60kg x 1
80kg x 4 x 3

Very easy.

Back Squats

80kg x 3
120kg x 1
150kg x 3 x 3


Moderately difficult. I felt very weak in the squats today.

Clean Pulls


130kg x 3 x 5

The only difficult part of todays training. I did this movement very well though - Hopefully I'll be able to clean this soon!
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Old 02-17-2013, 01:22 PM   #567
Shaun Gross
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Re: Shaun's workout log

Monday 18 February 2013

Snatch

20kg x 2 x 3
50kg x 3
70kg x 2
80kg x 2
85kg x 0, 0 (WTF?)
85kg x 2 x 1
90kg x 1


the misses on 85kg were anamolies, I don't know what happened. The reps after the misses were very good.

Clean and Jerk

70kg x 3
90kg x 2
100kg x 1
110kg x 1
110kg x 0, 0, 1
110kg x 1


I don't know what happened on my second attempt at 110kg. I failed both cleans in quick succession, took 20 seconds then nailed the rep. These were quite off today. Sigh.

Front squats and clean pulls tonight.
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Old 02-18-2013, 02:15 AM   #568
Shaun Gross
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Re: Shaun's workout log

Monday night..

Front Squats


20kg x 3 x 5
60kg x 3
90kg x 3
110kg x 2
130kg x 1
140kg x 4 x 3

Felt good

Clean Pulls

140kg x 4 x 3

Felt heavy.

Done in 30 minutes.
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Old 02-18-2013, 01:42 PM   #569
Shaun Gross
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Re: Shaun's workout log

Tuesday 19 February 2013

Power Snatch from Blocks (bar just below knee)

20kg x 3 x 3
50kg x 3
60kg x 3
70kg x 3
75kg x 3 x 3


Felt real good

Power Clean from Blocks (bar just below knee)

50kg x 3
70kg x 3
80kg x 3
85kg x 3 x 3


Stuff this movement. Haha, I hate it soo bad.. Gotta keep practicing though. Deliberately kept it light.

No time for push press and good mornings. Practice for tomorrow is moved to the evening (which I can't make) so I'll just make up today's and tomorrow's strength work tomorrow morning.
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Old 02-19-2013, 03:06 PM   #570
Shaun Gross
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Re: Shaun's workout log

Tuesday night continued.

I decided that I'll go to weightlifting practice after work tomorrow (after shuffling around my night a bit). I couldn't be bothered doing the strength work I missed this morning (Push Press and Good Mornings) so I just did some HSPU's for some shoulder strength work, which is a movement I haven't done in like 2 months..

HSPU

12, 12, 12


These were easy - Very glad I've retained some capacity while not doing the movement at all.

Looking forward to lifting in the evening for once!
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